Carolyn, I’m trying to cut back on sugar, so of the artificial sweeteners, which is really the best?

This is a common concern of lots of people. It seems that everyone is looking for a way to cut calories, to slim down and to hopefully dodge diabetes.

Many think that synthetic substitutes are a good idea. They certainly are readily available in thousands of products. They are in every imaginable kind of product from drinks, breads, cookies, candies, chewing gums, jellies and even peanut butter, and with new products available for home cooking and baking use. But sadly, even products that don’t taste sweet can have sweeteners added.

Artificial sweeteners were at the forefront of synthetic laboratory-created food products — food products we’ve come to embrace and totally take for granted.

Great question, because there are mounds of evidence that artificial sweeteners are unhealthy in so many ways, even though the FDA continues to approve them.

Evidence-based studies have long shown that artificial sweeteners cause weight gain, which contributes to high blood pressure and heart disease, and increases the risk of diabetes.

Artificial sweeteners are many times sweeter than sugar and cause the user to continuously crave more and more food, and more sweet foods also. Artificial sweeteners are known to interfere with metabolism by slowing the metabolism, and the user tends to gain weight. The idea that obesity could very well have its roots in a diet of laboratory created sweet treats and drinks may not sound plausible, but the evidence indicates it is entirely so.

Other studies continue to find increases in lymphomas, leukemia, breast cancers and prostate cancers as more and more people embrace artificial sweets. These principal investigators are unable to get the FDA to re-test these products: products that are used more and more in all kinds of new drinks, along with the standard Diet Pepsi, Diet Coke, table packets and countless foods.

A 2008 U.S. scientific study made on a sample of 18,000 persons drinking one or more artificially sweetened drinks per day showed an increase in metabolic disorders in 30-40 percent of participants.

There are many lab-created sweeteners. I believe they are all to be avoided diligently. The two most popular are Equal and Splenda. The most commercially used is high fructose corn syrup.

The sweetener aspartame (Equal) once called the deadliest of all, is known to cause a range of health problems and worrisome symptoms, from seizures to brain tumors. Although the FDA has approved aspartame as safe, it was at one time referred to as “the most dangerous additive to be forced upon the public by deceitful means.” Ninety documented symptoms have been attributed to its use, including anxiety attacks, slurred speech, fatigue, depression, migraines, tinnitus, vertigo, heart palpitations, tachycardia, joint pain, difficulty breathing, nausea and muscle spasms. And epilepsy, brain tumors and chronic fatigue have not been ruled out as chronic symptoms of long-term exposure to aspartame.

Aspartame is a combination of aspartic acid, which excites brain cells, methanol, a wood alcohol, and phenylalanine which concentrates in the brain, is dangerous for certain persons and the cumulative effect becomes toxic to the point of being lethal.

Aspartame acts as a neurotransmitter, which causes damage to the neurological system. Evidence shows that damage to more than three quarters of an area’s brain cells can occur before any signs of clinical illness can be detected. Aspartame is one of the artificial ingredients often leading to a diagnosis of ADHD, both in children and in young adults. Testing aspartame on mice at the University of Washington, neuroscientists reported that the mice developed holes in their brains.

Two of the most-offered complaints in chronic users of aspartame are headaches and memory loss.

Sucralose, Splenda, is a synthetic sweetener created by chlorinating sugar. Research has shown sucralose can cause shrinking of the thymus gland, an important immune system regulator, and increases risk of liver and kidney dysfunction (think cancer). A recent study by Duke University found sucralose reduces healthy intestinal bacteria, which are needed for proper digestion. Common complaints include headaches, muscle aches, stomach cramps and diarrhea, bladder problems, skin irritation, dizziness and inflammation.

High fructose corn syrup is a different kind of sweetener. It is made from corn, is cheap and widely used commercially, and is highly destructive to the human body. Eating products containing HFCS circumvents normal metabolism by not signaling the brain (that we are satisfied). So we get stuck in a vicious cycle eating food that gets immediately stored as fat, yet never feeling full.

Of the natural sweeteners the contenders are natural and are minimally processed sugars such as coconut or palm sugar, raw honey, maple syrup, sorghum syrup, molasses and stevia, which is not a sugar.

The stevia plant extract is my choice for daily use of a sweetener. It comes to us from the tropics of Central and South America, as well as Mexico. It is a low carbohydrate sweetener with a negligible effect on blood glucose and does not affect one’s metabolism. Therefore, it does not activate the insulin response nor activate cravings for more sweets. It can grow in Savannah, I hear from a local grower. The leaves are sweet, and I’ve used the leaves to sweeten hot and cold drinks, but often use the powder in my tea.

The coconut palm sugar is made from the coconut trees, (Sucanat and Muscovado are made from sugarcane). Great for occasional use, only. These are mostly unrefined and retain their original trace minerals. Great to lightly sprinkle over fresh fruit to pull the natural juices out.

I had the occasion to try this in St. Augustine, I used it in my morning and evening tea. It was great. I brought some home, it’s a lovely treat. It’s low on the glycemic index and full of vitamins, minerals and amino acids. It is still sugar, so use in moderation.

Raw honey is great to use in dips or dressings or on a not-so-sweet frozen treat. Better to buy organic.

I use maple syrup mainly for pancakes and waffles and love it. Great with fresh lemon juice for the occasional sore throat.

Sorghum syrup is a natural Southern traditional sweetener. If you love waffles, this is a wonderful treat.

Molasses has a very sweet and strong flavor. In hot water, it is almost strong enough to stand alone. I add just a medium round, about one-half inch, of ginger root and or lemon and you are good to go. The molasses I have was a gift, a very nice gift.

So, skip the artificial sweeteners and stick with the naturals. Read the ingredient labels on all packages, even if you’ve read it before, something may have changed and the change may not be to your benefit. The best way to crush the cravings for sweets is to add more fresh veggies to your diet.

Carolyn Guilford is a nutrition consultant, health and wellness advocate, author and workshop organizer. If you have a question you’d like answered in Toward True Health send it to carolyn@healthrestoration101.com. ‘Like’ us on Facebook and get new health tips at www.facebook.com/healthrestoration101 or write to Health Restoration Consulting P.O. Box 2814, Savannah, GA 31402.